Macro split calculator

Macro splits — five common templates, calorie-anchored

Macros = the three energy-providing nutrients. The split determines how your daily calories distribute:

• Protein: 4 kcal/g
• Carbs: 4 kcal/g
• Fat: 9 kcal/g

Pre-set splits

• Balanced (40/30/30): general fitness, mixed training. Most flexible.
• High protein (35/40/25): muscle building or aggressive cuts. Protein at the upper end of useful range.
• Low carb (20/35/45): insulin-resistance management, moderate ketosis. Not full keto.
• Keto (5/25/70): nutritional ketosis (blood ketones >0.5 mmol/L). Requires <50g carbs/day.
• Endurance (55/20/25): glycogen-dependent training (cycling, running >60min). High carb is non-negotiable for performance.

When the split matters and when it doesn't

For body composition (within sane protein/calorie bounds), macro split is second-order. Calories in vs out determines weight; protein adequacy determines muscle preservation; everything else is preference and adherence.

For performance, the split matters a lot:

• Sprinters / lifters: high-protein, moderate carb, moderate fat
• Endurance athletes: high-carb is essential — under-fueling carbs caps your ability to ride/run hard
• Therapeutic keto (epilepsy, certain neuro conditions): not optional, not the same as casual low-carb

Reading the per-pound protein

The bottom number — protein per lb bodyweight — is your sanity check. Most macro splits should land between 0.7-1.0 g/lb. If your "high protein" split shows 0.5 g/lb, your calories are too low for your size, or vice versa.